What to do when the gym Isn’t working
A few weeks ago, a client sat down across from me with a frustrated look and said,
"Brad, the gym just isn’t working for me."
Now, I’ve heard this before. And I could tell from the tone in their voice, they weren’t just talking about dumbbells and kettlebells...they were talking about the bigger picture.
So instead of diving straight into sets and reps, I asked three questions:
How’s your sleep?
How’s your nutrition?
How’s your stress lately?
That’s when the real story came out.
They were sleeping maybe 5–6 hours a night, grabbing whatever food was quickest between meetings, and feeling like life was moving at 100 mph. The truth was… it wasn’t the gym that wasn’t working. It was that their body was too drained to take advantage of the work they were doing in the gym.
I explained that fitness is like the first domino in a long row. Push it over, and it knocks down:
Better strength → you can move more easily and avoid injury
Better energy → you can be more present with family and friends
Better mood → you show up with more patience and positivity
Better appetite control → you naturally eat in a way that supports your goals
Fat loss → the visible sign of all the invisible work you’ve been putting in
But here’s the thing: if some of the big dominoes...like sleep, nutrition, and stress...are glued to the table, that chain reaction slows way down.
If you’ve ever felt like your progress has stalled, here are a few questions you can ask yourself to find those “high-leverage opportunities” that make the biggest difference:
Am I getting at least 7–8 hours of quality sleep most nights?
Do I feel satisfied but not stuffed after meals?
Am I eating protein at most meals to help my body repair and recover?
Do I have at least one outlet for stress each day that isn’t food or alcohol?
Have I given myself space to recover between workouts?
Once my client made a few small tweaks...setting a bedtime, prepping protein-rich lunches, and carving out 10 minutes a day for quiet...the results started moving again.
Sometimes, the key isn’t pushing harder in the gym… it’s setting up the rest of your life so the gym can actually work for you.
Here’s to knocking over your first domino! If you have some dominos that seem to be glued to the table...reach out. Our team is always there to help you in any way we can!
Energetically yours,
Brad
Prescriptive Fitness
Sound familiar?
You tried working out in a large boot camp or class…but you got the impression you were annoying the trainer and slowing the group down.
At BCS Fitness, we LOVE the fact that clients are doing different exercises…because no two clients are the same! That is why we sit down with each client one on one first to design a customized personal training program just for them. The coaches at BCS Fitness believe in getting to know the client's needs first before throwing them into a boot camp or large class.
We start by dedicating time to getting to know you, your current fitness capabilities and limitations, and your fitness and wellness goals so we can create a 100% customized action plan for success. Then, with the right strategy in place, we speed up your results!
You tell us your goals - we create the roadmap to get you there.
It is that simple!
Now, of course, you will still have to do the hard work - but you will be confident that the work is taking you where you want to go, and we promise to make it enjoyable, and you won't feel as if you are annoying your coaches.
If you are tired of feeling lost, out of place, embarrassed, or frustrated trying to work around the uniqueness you need, click on the link and let’s connect. You can also reach out via call/text to 979-575-7871.
https://www.bcsfitness.com/contact-us
Not a fan of meal prep? We get it!
Not a fan of meal prep? We get it!
Spending hours chopping, cooking, and portioning out food for the week sounds great in theory… but some weeks? It can feel like too much.
The good news? You don’t have to cook a thing to meal prep.
Instead of spending a whole afternoon in the kitchen, try this:
Stock your kitchen with grab-and-go staples—things that require little to no effort to throw together.
Here’s what that looks like:
Proteins: Rotisserie chicken, canned tuna, hard-boiled eggs, pre-cooked shrimp
Carbs: Microwave quinoa, frozen brown rice, whole wheat wraps
Veggies: Pre-washed salad greens, baby carrots, frozen stir-fry mixes
Fats: Hummus, guacamole cups, pre-portioned nuts
Snacks: Greek yogurt, cottage cheese, string cheese, protein bars
Pair any protein + carb + veggie + fat = Instant meal.
Examples:
Throw rotisserie chicken on a salad.
Wrap tuna and greens in a whole wheat tortilla.
Heat up pre-cooked rice + frozen stir-fry veggies + shrimp.
This method takes zero chopping, zero cooking, and about five minutes to throw together.
So if you’re running short on time or just “don’t feel like it”...
Following this strategy will help you stay on track and might just be one of the easiest ways to hit your goals!
Why Losing Body Fat is Just Like Getting Out of Debt
Why Losing Body Fat is Just Like Getting Out of Debt
At first glance, they may seem like completely different struggles. But if you look closer...you’ll notice they follow the exact same playbook.
1. Both Creep In Slowly… Then Suddenly Feel Heavy
Neither credit card debt nor body fat shows up overnight.
They’re the result of small, often unconscious choices...spending a little here, skipping a workout there, saying "I’ll deal with it later."
But here’s the truth: Just like you got here one small decision at a time, you can get out the same way.
2. Awareness Is the First Step
You can’t pay off debt if you don’t know how much you owe.
You can’t lose body fat if you don’t know what (or how much) you're eating.
Whether it’s tracking your calories or creating a family budget, awareness creates ownership. It helps you make intentional choices instead of emotional ones. This is why our most sucessful BCS Fitness Studio clients cite 1-2 months of macro tracking being key to their success.
3. There Are No Shortcuts...But There Are Systems
You don’t need a crash diet.
You don’t need a quick-fix loan.
What you do need is a repeatable action plan...
A realistic budget or meal plan
4. The “Little Things” Make the Biggest Difference
Just like a $6 coffee every day can add up to $180/month, so can:
Mindless snacking
Skipping workouts
The good news? Little positive habits add up too.
Walking daily, prioritizing protein, and planning meals...even just 80% of the time...can drive powerful change over time.
5. Both Lead to Freedom
The day you finally pay off that credit card?
The day your jeans fit comfortably again? Heck yeah!!!
That’s what’s waiting for you when you commit to the process...not a gimmick, not a cleanse, not a quick fix. Just consistent, meaningful action in the right direction.
Ready for a Plan That Works?
At BCS Fitness, we help busy adults 40+ lose body fat, gain strength, and reclaim their energy without gimmicks, detoxes, or overhauls.